1. Dont Drink Sugar Calories
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Sugary drinks are the most fattening things you can put into your body.
2. Eat Nuts
Despite being high in fat, nuts are incredibly nutritious and healthy.
3. Avoid Processed Junk Food (Eat Real Food Instead)
All the processed junk foods in the diet are the biggest reason the world is fatter and sicker than ever before.
4. Dont Fear Coffee
Coffee has been unfairly demonized. The truth is that its actually very healthy.
5. Eat Fatty Fish
Pretty much everyone agrees that fish is healthy.
6. Get Enough Sleep
The importance of getting enough quality sleep can not be overstated.
7. Take Care of Your Gut Health With Probiotics and Fiber
The bacteria in your gut, collectively called the gut microbiota, are sometimes referred to as the forgotten organ.
8. Drink Some Water, Especially Before Meals
Drinking enough water can have numerous benefits.
9. Dont Overcook or Burn Your Meat
Meat can be a nutritious and healthy part of the diet. It is very high in protein, and contains various important nutrients.
10. Avoid Bright Lights Before Sleep
When were exposed to bright lights in the evening, this disrupts production of the sleep hormone melatonin (39, 40).
11. Take Vitamin D3 if You Dont Get Much Sun
Back in the day, most people got their vitamin D from the sun.
12. Eat Vegetables and Fruits
Vegetables and fruits are the default health foods, and for good reason.
They are loaded with prebiotic fiber, vitamins, minerals and all sorts of antioxidants, some of which have potent biological effects.
13. Make Sure to Eat Enough Protein
Eating enough protein is incredibly important, and many experts believe that the recommended daily intake is too low.
14. Do Some Cardio, or Just Walk More
Doing aerobic exercise (or cardio) is one of the best things you can do for your mental and physical health.
15. Dont Smoke or do Drugs, and Only Drink in Moderation
If youre a tobacco smoker, or abuse drugs, then diet and exercise are the least of your worries. Tackle those problems first.
16. Use Extra Virgin Olive Oil
Extra virgin olive oil is the healthiest fat on the planet.
17. Minimize Your Intake of Added Sugars
Added sugar is the single worst ingredient in the modern diet.
Small amounts are fine, but when people eat large amounts, it can wreak havoc on metabolic health
18. Dont Eat a Lot of Refined Carbohydrates
Not all carbs are created equal.
Refined carbs have been highly processed, and have had all the fiber removed from them. They are low in nutrients (empty calories), and can be extremely harmful.
19. Dont Fear Saturated Fat
The war on saturated fat was a mistake.
It is true that saturated fat raises cholesterol, but it also raises HDL (the good) cholesterol and changes the LDL from small to large, which is linked to a lower risk of heart disease
20. Lift Heavy Things
Lifting weights is one of the best things you can do to strengthen your body and improve your body composition.
21. Avoid Artificial Trans Fats
Artificial trans fats are harmful, man-made fats that are strongly linked to inflammation and heart disease
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